• Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.

Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs

Status
Not open for further replies.
B

Bit-Bit

Member
IceCold said:
What type of food are you eating and avoiding to get those results?
Click to expand...

Lots of chicken breast and stir fry vegetables and sushi about twice a week. I drink all of my protein shakes with just water. No sodas, and whenever I feel like a snack, I microwave some veggies and then pour some pasta sauce over it.

Though on weekends I pretty much eat whatever I want. But its not like I'm splurging out on fried food and donuts.
 
R

rando14

Member
Bit-Bit said:
I've got great news! My abs are finally starting to show! After this morning's workout, I was in the shower and looked at the mirror and was like "daaaaaaamn".

Crazy part is, is that it's mostly diet. I haven't done cardio in over a month. Just weighted workouts twice a week and a body workout during the middle of the week.

My goal was to have a six pack by December. God damn it feels good to see some results after all this time.
Click to expand...

High five! I've got four, the last two are still MIA. :/
 
J

J Tourettes

Banned
Stay away from squats and deadlifts, lest you end up with an hour glass figure: http://visualimpactmusclebuilding.com/
KuGsj.gif
 
F

Feep

Banned
parrotbeak said:
In my experience high intensity cardio is best for fast improvement. Hill sprints, tabatas, etc. Also build your lung capacity and oxygen efficiency by working underwater. Swimming underwater and running rocks are great. If you don't have access to water, hold your breath while sprinting. Just my opinion, never had to get into cardio shape in that short a time for a specific purpose, but I always feel in better cardio after doing HIIT and underwater.
Click to expand...
I have access to a pool, which is good.

What is "running rocks"?
 
P

parrotbeak

Member
Feep said:
I have access to a pool, which is good.

What is "running rocks"?
Click to expand...
Grab a big rock (or weight) and run with it underwater. I've only done it in the ocean, not sure whether a gym pool would allow it.
 
C

cuevas. PhD.

Member
Feep said:
So, this is a weird request.

I just found out that in eight days, I'll be taking part in a, uh, major televised competition. (I'll let you all know more closer to air-date.) The competition focuses on many things, but endurance and cardiovascular fitness (and a LOT of swimming) are absolute musts.

I'm pretty skinny, I can keep up on the basketball court, but I've never really done any devoted cardio training in my entire life, sadly enough. I know eight days isn't much, but can anything be done here? Should I even try?

If eight days is enough to make some appreciable difference, what do you guys recommend for me? I'll do anything you guys say; I'm pretty open the next week or so.

Help me, healthy-GAF!
Click to expand...
Run every day, do more each day. Some HIIT at the end. Just do a light jog on the day before to recover.
 
K

kevo_huevo

Member
Feep said:
So, this is a weird request.

I just found out that in eight days, I'll be taking part in a, uh, major televised competition. (I'll let you all know more closer to air-date.) The competition focuses on many things, but endurance and cardiovascular fitness (and a LOT of swimming) are absolute musts.

I'm pretty skinny, I can keep up on the basketball court, but I've never really done any devoted cardio training in my entire life, sadly enough. I know eight days isn't much, but can anything be done here? Should I even try?

If eight days is enough to make some appreciable difference, what do you guys recommend for me? I'll do anything you guys say; I'm pretty open the next week or so.

Help me, healthy-GAF!
Click to expand...

oh shit, you're gonna be on WIPEOUT aren't you?!?!?
 
B

Brolic Gaoler

formerly Alienshogun
My chesticles are not being very nice to me today, shit sucks. No amount of stretching is helping, it's a love hate relationship I have with doms like this.

At least I know I did chest really good. ;)
 
X

X-Frame

Member
Attackthebase said:
I've started up a new active hobby, boxing.

So right now, I'm working on Yoga and Boxing. What a perfect match. Yen and Yang.
Click to expand...

I want to buy a bag for my basement (or garage), but I don't know where to buy from.

I was thinking the easiest is the ones that just have the weight at the bottom as opposed to the ones you hang, but those ones I assume are not nearly as reliable as the hanging ones.

Any recommendations?
 
D

Dash27

Member
Press, Chins, Power Cleans and Deadlifts. A good day all around. Progress was made.

Feels good to be back into a steady and defined program again. I had a few months of very sporadic gym time and nothing focused, now back to 3 days of heavy lifting and 2 cardio workouts a week for the past 2 weeks.
 
A

Attackthebase

Member
X-Frame said:
I want to buy a bag for my basement (or garage), but I don't know where to buy from.

I was thinking the easiest is the ones that just have the weight at the bottom as opposed to the ones you hang, but those ones I assume are not nearly as reliable as the hanging ones.

Any recommendations?
Click to expand...

I'm part of a boxing membership at a boxing-focus gym. I'll see the type of punching bag they have the next time I'm there, which will be Monday.
 
A

AbortedWalrusFetus

Member
So I've been going to the gym the past few months and doing a slightly modified version of the beginner full body thing in the OP. So far it's been working out well, but there are some hiccups.

First off, and just can't do pulls ups. I can do maybe five before I am completely spent. I think a lot of this has to do with the fact that I am slightly overweight (220lbs 6'2") and simply don't currently have the strength to support my weight. Is the only alternative I have to use the assisted pull up machine? Will the lat pulldown machine help me get up the strength to start doing actual pull ups? I can do about 150lbs on a lat pulldown. I have been working at it as a potential way to get up to the strength to pull ups and it has been progressing ok.

Second, I am just not confident yet in my strength to do a power clean. A lot of it is because I have never done them and the explosive aspect seems very intimidating and I am afraid I won't get it right. I suppose I should just start with the bar and slowly add weight and go from there. Is there anything that will help prepare me for the explosive aspect, or should I just start from really low weight and go from there?

The third problem is actually related to the second problem. I have been experiencing pain and discomfort in my right knee for a few years now. I went to the doctor and he asked when I experienced the discomfort and at the time I hadn't been doing much more than jogging as exercise and I told him I experienced no pain while exercising. He diagnosed it as spinal stenosis after fooling with my knee and bending/putting pressure on it. Well, now that I have started actual weight training I have realized that I do indeed experience a lot of pain during certain exercises. Squats, leg press, and leg extensions. I am worried about the jumping aspect of powercleans in relation to this discomfort. Should I just avoid them altogether until I get it looked at, or is it not as bad on the knees as it looks?

I have modified my squats so that I don't go quite as far down into the squat and it has eliminated almost all of the pain in my knee. I do not jog/run much anymore and do almost all of my cardio on the rowing machines. I don't really want to stop because I don't want to lose the gains I have made the past few months. Either way I will probably be going to the doctor early next month to get some things looked at.

Edit:
I should add that as I have been getting stronger, my knee has bothered me less. It hurts the worst when I squat with my legs perpendicular to the floor, or doing leg extensions (which I have basically just cut out entirely until I get it looked at).
 
C

cuevas. PhD.

Member
AbortedWalrusFetus said:
So I've been going to the gym the past few months and doing a slightly modified version of the beginner full body thing in the OP. So far it's been working out well, but there are some hiccups.

First off, and just can't do pulls ups. I can do maybe five before I am completely spent. I think a lot of this has to do with the fact that I am slightly overweight (220lbs 6'2") and simply don't currently have the strength to support my weight. Is the only alternative I have to use the assisted pull up machine? Will the lat pulldown machine help me get up the strength to start doing actual pull ups? I can do about 150lbs on a lat pulldown. I have been working at it as a potential way to get up to the strength to pull ups and it has been progressing ok.

Second, I am just not confident yet in my strength to do a power clean. A lot of it is because I have never done them and the explosive aspect seems very intimidating and I am afraid I won't get it right. I suppose I should just start with the bar and slowly add weight and go from there. Is there anything that will help prepare me for the explosive aspect, or should I just start from really low weight and go from there?

The third problem is actually related to the second problem. I have been experiencing pain and discomfort in my right knee for a few years now. I went to the doctor and he asked when I experienced the discomfort and at the time I hadn't been doing much more than jogging as exercise and I told him I experienced no pain while exercising. He diagnosed it as spinal stenosis after fooling with my knee and bending/putting pressure on it. Well, now that I have started actual weight training I have realized that I do indeed experience a lot of pain during certain exercises. Squats, leg press, and leg extensions. I am worried about the jumping aspect of powercleans in relation to this discomfort. Should I just avoid them altogether until I get it looked at, or is it not as bad on the knees as it looks?

I have modified my squats so that I don't go quite as far down into the squat and it has eliminated almost all of the pain in my knee. I do not jog/run much anymore and do almost all of my cardio on the rowing machines. I don't really want to stop because I don't want to lose the gains I have made the past few months. Either way I will probably be going to the doctor early next month to get some things looked at.

Edit:
I should add that as I have been getting stronger, my knee has bothered me less. It hurts the worst when I squat with my legs perpendicular to the floor, or doing leg extensions (which I have basically just cut out entirely until I get it looked at).
Click to expand...

- do as many pullups sets/reps as you can then do assisted or lat pull.
- start off with the bar, move on from there.
- go get your knee checked out.
 
H

HisshouBuraiKen

Member
Does anyone else lift primarily at night? I usually go to the gym around 7:30 and get back around 9:15, then to bed by midnight. Is it okay for me to just have my post workout shake as the last meal of the day with maybe one more glass of milk before bed or should I eat more/something else? Obviously the goal is to maximize recovery and minimize a bunch of food getting turned to fat overnight.

In other news some guys at work have started taking pull-up breaks at 3 pm every day and I've been joining in. Lats are sore as hell but I gotta keep showing up and defending my #3 spot :D Plus now I don't have to do them last on the Squat/Press/Deadlift day for 5x5!
 
J

Jason's Ultimatum

Member
Dash27 said:
Press, Chins, Power Cleans and Deadlifts. A good day all around. Progress was made.

Feels good to be back into a steady and defined program again. I had a few months of very sporadic gym time and nothing focused, now back to 3 days of heavy lifting and 2 cardio workouts a week for the past 2 weeks.
Click to expand...

My program is working out great. I'm now 172 pounds. I was like 160 two months ago.

I cut doing all those pussy machine exercises. Strictly compound, free weights.
 
oxrock

oxrock

Gravity is a myth, the Earth SUCKS!
HisshouBuraiKen said:
Does anyone else lift primarily at night? I usually go to the gym around 7:30 and get back around 9:15, then to bed by midnight. Is it okay for me to just have my post workout shake as the last meal of the day with maybe one more glass of milk before bed or should I eat more/something else? Obviously the goal is to maximize recovery and minimize a bunch of food getting turned to fat overnight.

In other news some guys at work have started taking pull-up breaks at 3 pm every day and I've been joining in. Lats are sore as hell but I gotta keep showing up and defending my #3 spot :D Plus now I don't have to do them last on the Squat/Press/Deadlift day for 5x5!
Click to expand...
99% sure the whole idea that you get more fat by eating before you go to sleep was dispelled. People do however tend to make more horrible food choices late at night. Something rich in protein and light before a workout is fine, after the workout a glass of chocolate milk is best for recovery. I know you're thinking oh NOES, not sugar! However sugar helps speed amino acids to muscles to increase recovery. No, I don't have links to studies or anything. I just regurgitate things I hear smart people say =p
 
H

HisshouBuraiKen

Member
oxrock said:
99% sure the whole idea that you get more fat by eating before you go to sleep was dispelled. People do however tend to make more horrible food choices late at night. Something rich in protein and light before a workout is fine, after the workout a glass of chocolate milk is best for recovery. I know you're thinking oh NOES, not sugar! However sugar helps speed amino acids to muscles to increase recovery. No, I don't have links to studies or anything. I just regurgitate things I hear smart people say =p
Click to expand...

Nah I got no beef with adding some dextrose or cheerios to the PWO whey shake, the carbs also go to replace the spent glycogen which leaves the protein to go help repair the muscle, right? But I often find myself getting hungry again before bedtime so I was wondering if anyone had recommendations for a "couple hours after workout right before bed" snack.
 
P

parrotbeak

Member
HisshouBuraiKen said:
Nah I got no beef with adding some dextrose or cheerios to the PWO whey shake, the carbs also go to replace the spent glycogen which leaves the protein to go help repair the muscle, right? But I often find myself getting hungry again before bedtime so I was wondering if anyone had recommendations for a "couple hours after workout right before bed" snack.
Click to expand...
It's probably brosci but a lot of people say to drink a protein shake before bed.
 
oxrock

oxrock

Gravity is a myth, the Earth SUCKS!
I personally drink a protein drink whenever. Sometimes I'm busy and can't eat properly, protein drink to the rescue! I very much doubt I'm getting as much protein as I could be using, so any excuse is a good one for me personally.
 
EviLore

EviLore

Expansive Ellipses
Staff Member
parrotbeak said:
It's probably brosci but a lot of people say to drink a protein shake before bed.
Click to expand...

Casein shake is a great way to address your appetite when you're itching for a snack before bed. Because it digests slowly, you generally wake up without feeling very hungry, too. I've been doing it every night these days.
 
A

Aurora

Member
I've been on a bulking regime for the past few months and I've seen great results. I've put on around 7kg. The problem is I seem to have hit a plateau as I haven't really gained any weight for the past month. The only difference I've seen is better muscle definition, but no bulk or weight gain.

I know this is pretty much all about my diet now, but I am eating every 2 hours, so I don't think the amount I'm eating is at fault. Can anyone recommend some super bulking food so that I can boost my daily calorie intake? The more the better, and I don't care about fat gain, I can cut once I hit my target weight.

Many thanks for any help.
 
R

reilo

learning some important life lessons from magical Negroes
Aurora said:
I've been on a bulking regime for the past few months and I've seen great results. I've put on around 7kg. The problem is I seem to have hit a plateau as I haven't really gained any weight for the past month. The only difference I've seen is better muscle definition, but no bulk or weight gain.

I know this is pretty much all about my diet now, but I am eating every 2 hours, so I don't think the amount I'm eating is at fault. Can anyone recommend some super bulking food so that I can boost my daily calorie intake? The more the better, and I don't care about fat gain, I can cut once I hit my target weight.

Many thanks for any help.
Click to expand...
Nuts (cashews, almonds, etc), almond butter and jelly sandwiches.
 
O

OpinionatedCyborg

Member
J Tourettes said:
Stay away from squats and deadlifts, lest you end up with an hour glass figure: http://visualimpactmusclebuilding.com/
KuGsj.gif
Click to expand...
what is up with crazy motherfucking sites that all have the same design?

as the page loads, the scroll bar to the left gets progressively smaller until you can barely find it

all the text is in the centre of the page

there are a million bullet points

words are underlined, highlighted, and bolded profusley.

different text colours are used with reckless abandon

videos and pictures sprinkle the page

who designs this shit and why must it be so effective? http://www.extremewebgraphix.com/
 
E

ezrarh

Member
Aurora said:
I've been on a bulking regime for the past few months and I've seen great results. I've put on around 7kg. The problem is I seem to have hit a plateau as I haven't really gained any weight for the past month. The only difference I've seen is better muscle definition, but no bulk or weight gain.

I know this is pretty much all about my diet now, but I am eating every 2 hours, so I don't think the amount I'm eating is at fault. Can anyone recommend some super bulking food so that I can boost my daily calorie intake? The more the better, and I don't care about fat gain, I can cut once I hit my target weight.

Many thanks for any help.
Click to expand...

I love greek yogurt for bulking up. Actually, I like it anytime. Lots of protein in low volume.

Today I went into the gym feeling pretty crappy but started doing squats and it became all good. Managed to get up to 325 for 1x5. Didn't think I had it today but I'm starting to move along with my squats again.
 
R

reilo

learning some important life lessons from magical Negroes
I just weighed in at a PR 184.6lbs. It's been a long time coming as it took me over 5 months to gain ~25lbs.

Next stop: 195.
 
M

MjFrancis

Member
Congrats reilo! Does it feel like it's coming along alright? It's a fine pace for the weight gain so I take it that a good percentage of that weight is quality.

I've put on ten pounds in two months, most of it on a squatting program to add some meat to my legs. It's been working pretty well. Best part about the gain is that I've been keeping up with the my chins and pull-ups, even setting that PR a week back. Still short of 20, but I'm patient.
 
B

bananaman1234

Unconfirmed Member
The Int3rsect said:
Can anyone give me an estimate at what bf% I'm at? I'm in the middle of cutting and want to start bulking soon. Thanks!

Picture
Click to expand...
You look pretty slim to me. Winter and the holidays are coming up. No one is going to see you without your shirt off so I say bulk.
 
R

reilo

learning some important life lessons from magical Negroes
MjFrancis said:
Congrats reilo! Does it feel like it's coming along alright? It's a fine pace for the weight gain so I take it that a good percentage of that weight is quality.

I've put on ten pounds in two months, most of it on a squatting program to add some meat to my legs. It's been working pretty well. Best part about the gain is that I've been keeping up with the my chins and pull-ups, even setting that PR a week back. Still short of 20, but I'm patient.
Click to expand...
Oh yeah the weight for the most part is quality since I am definitely stronger. I fit into all of my jeans just fine except it's a little tighter around the thighs, but my waist size is still less than 33" and my belt size has always been around the same two notches my entire adult life. My shirts fit better, people have commented I look stronger and not just bigger, which is a key.

Still, I'm looking at this with the long-haul in mind and have plenty to go in regards to all of my lifts and how I want my body composition to be. Hell, at my height I could add another 20-30lbs and still look lean.
 
R

reilo

learning some important life lessons from magical Negroes
ezrarh said:
I wish I was that tall! Yeah, you can easily add 30 more lbs and still look lean. Maybe not lean but quite fit.
Click to expand...
At my height, I'm able to draw inspiration from quite a few actors it seems. Henry Cavill is like 6'1, Huch Jackman is a good 6'2.5, and Christian Bale is 6'3. All of them have ridiculous physiques at their height when their roles required it. I might not want to get that beefy though.
 
Status
Not open for further replies.

Similar threads

I got abs tattooed on my stomach to be ‘summer ready’
36
3K
diffusionx replied
Diabetes-gaf - Warnings and Encouragement
2
67
5K
ChazAshley replied
Satya Nadella: Annual letter to stockholders. Content on new platforms will continue
4 5 6 7 8
352
20K
noob smokes replied
The exercise pill: How exercise keeps your brain healthy and protects it against depression and anxiety
Science 2
56
5K
Maiden Voyage replied
Stop being lazy and go exercise
Opinion Drama 2 3
144
8K
sonomamashine replied
Top Bottom